Workers, walk this way: 5 simple ways to take more healthy steps each day
The first Friday in April is Walk to Work Day, and even if your employees don’t typically walk to your office or job site there are ways to encourage this simple and healthy activity.
Here are five suggestions you can share with employees to help them take more steps each day to support good health:
- Park smart. Park in the back of the lot at work and when doing errands.
- Make time. Block off time on your calendar for walking and treat it like an appointment you can’t miss.
- Avoid the elevator. Take the stairs rather than the elevator whenever possible.
- Give yourself a break. Every half hour or so, stand, stretch, and take a brief walk to get your blood circulating and bring more oxygen to your brain.
- Take 10: If it’s tough to set aside a large lock of time for exercise, break it into smaller pieces. Try a solo walk for 10 minutes before work, a 10-minute walk with a coworker at lunchtime, and a 10-minute walk with a friend or family member after dinner. This builds half an hour of exercise into the day.
Why walk?
A regular, brisk walk supports good health by:
- Helping with weight management
- Reducing stress
- Improving mood
- Lowering risk for cancer and heart disease
- Boosting immune function
- Easing joint pain
- Strengthening bones and muscles
- Increasing energy levels
How far is far enough?
A common fitness goal is to aim to take 10,000 steps a day. A study in the journal JAMA Network found that you do not need take that many steps each day to achieve health gains, however.
The study found that women who averaged 4,400 steps a day of brisk walking lived longer than those who walked less. Walking more yielded additional benefits until around 7,.500 steps per day, when the health benefits of additional steps leveled off.
Any amount of exercise is beneficial, however, so workers should not let a big step goal that looks like it can’t be met keep them from getting started. Walking for any amount of time is a step in the right direction.
Key to remember: Use Walk to Work Day as a reason to remind your employees of the health benefits of walking.